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–+ servings
Mediterranean Baked Fish

Mediterranean Baked Fish: Flaky Goodness in One Pan!

Mediterranean Baked Fish is a vibrant one-pan meal packed with omega-3s and fresh seasonal veggies.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Fish
  • 2 fillets White Fish (Cod, Tilapia, or Sea Bass) substitution: use salmon for a richer flavor.
  • 1 whole Lemon can substitute with lime.
For the Vegetables
  • 2 cups Tomatoes vine-ripened tomatoes are best.
  • 1 medium Onion substitution: shallots for milder taste.
  • 1 medium Bell Pepper (Red or Yellow) substitution: use zucchini or asparagus for variety.
  • 3 cloves Garlic substitution: garlic powder or minced garlic for convenience.
For the Seasoning and Garnish
  • 1 teaspoon Dried Oregano use fresh herbs for intensified aroma.
  • 1 teaspoon Dried Thyme use fresh herbs for intensified aroma.
  • to taste Salt
  • to taste Pepper
  • 1/4 cup Fresh Parsley optional garnish for color and freshness.
For Baking
  • 2 tablespoons Olive Oil substitution: avocado oil for a different flavor profile.

Equipment

  • 9x13-inch baking dish
  • Oven

Method
 

Step-by-Step Instructions for Mediterranean Baked Fish
  1. Preheat your oven to 400°F (200°C).
  2. Grease a 9x13-inch baking dish with olive oil.
  3. Layer sliced tomatoes, onions, and bell peppers in the baking dish.
  4. Season the fish fillets with salt, pepper, oregano, and thyme before placing them on top of the vegetables.
  5. Mince the garlic and distribute it evenly over the fish fillets.
  6. Drizzle olive oil over the fish and vegetables.
  7. Layer thinly sliced lemon on top of the fish.
  8. Cover the baking dish tightly with aluminum foil and bake for 20 minutes.
  9. Remove the foil and bake for an additional 5-10 minutes.
  10. Garnish with chopped parsley before serving.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 15gProtein: 25gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 12gCholesterol: 70mgSodium: 600mgPotassium: 750mgFiber: 3gSugar: 5gVitamin A: 10IUVitamin C: 35mgCalcium: 4mgIron: 10mg

Notes

Serve warm and consider pairing with Mediterranean Bean Salad for a complete meal.

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